Announcements
Happy Birthday to Ariella J. and Sarah L.!!
Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/Row
10x RIng Rows
10x Push Ups
10x Air Squats
:30 FLR
Strength
Front Squat (5×4)
A) Front Squat (0:00-10:00)
4 reps Every 2mins x 5 sets
*Note, Pause for 3 sec on 2nd & 4th rep.
Building each set to get to a tough 4 by the last set.
-1min rest- (10:00-11:00)
Front Squat (3×10-15)
B) Front Squat Drop Set (11:00-17:00)
Every 2mins x 3 sets
10-15 reps @ 50% of A
Metcon
Metcon (Time)
20,16,12,8,4 reps of:
T2B
10,8,6,4,2 reps of:
Squat Clean Thrusters 135/95
Time Cap: 20 minutes.
Accessory work
Bulgarian Squat (4×12)
4 sets
Bulgarian Split Squats
12 reps @ 30×1 tempo each leg
-1min rest-